Calculate Your Caloric Intake

Flexible dieting, or "If It Fits Your Macros," means counting macronutrient calculatpr instead of calories. Use this calculator to bulkinng your ideal ratio of proteins, carbs, and fats. With this approach you can eat anything you want, as long as it fits lean bulking calculator macronutrient t bolt clamps. No food group is off limits. You have the flexibility to eat baked chicken with rice one day and fried chicken the next— if it fits your macros lean bulking calculator, it's fair game.

This Is the Best Macronutrient Calculator on the Net

Flexible dieting, or "If It Fits Your Macros," means counting macronutrient grams instead of calories. Use this calculator to find your ideal ratio of proteins, carbs, and fats. With this approach you can eat anything you want, as long as it fits your macronutrient targets.

No food group is off limits. You have the flexibility to eat baked chicken with rice one day and fried chicken the next— if it fits your macros , it's fair game. Macronutrients, or macros, are the building blocks that make up all the food we eat: Each has distinct roles in the body.

To stay healthy and crush your body-composition goals, you need to eat the right amount of each macro. Carbohydrates are the body's preferred energy source. They make you move! Not getting enough of these "partiers of the body" can leave you lethargic. Too much will spike your blood sugar and send your hunger through the roof. Fats also provide energy, and you need this macronutrient to help your immune system function, control your hormones, and power your nervous system your brain is 60 percent fat.

If there was a popularity contest for macronutrients, protein would win. Everybody knows you need lots of it to recover from workouts and build muscle, and protein suppresses your appetite to boot.

But if you get too many of your calories from protein at the expense of other macros , you can become sluggish, since it isn't a very good energy source. With flexible dieting, you count the grams of each macronutrient in the food you eat, rather than a total number of calories. The calculator on this page will provide an optimal macronutrient ratio based on your goals—fat loss, muscle gains, or maintenance.

Don't worry too much about calories; if you're staying close to your macro targets, your calories will fall in line. More than just the number of calories, it's the types of calories that alter your body composition. The big appeal of counting macros is that, since no food group is off limits, it feels much less restrictive and more sustainable than other diet approaches, which might, for example, ban carbs or demonize processed food.

Forbidding certain foods tends to just make you want them more, and omitting entire food groups can set you up for dangerous deficiencies and lead to cravings.

The restrictive aspect is what stresses people out and creates the need for a cheat day, which can turn into a binge and send you back to square one. With IIFYM, the idea is that you can cheat all the time without derailing your program, as long as you keep your macros in check. If you're having a stressful week and you want to get all your macros from toaster waffles and protein pudding , nobody's stopping you. IIFYM makes sure your body is getting all the macronutrients it needs to function properly, build muscle, and have enough energy.

Even though there is flexibility in how you "spend" your macros, you can't blow all your calories on french fries and miss out on protein the way you could if you were just counting calories. These are the vitamins, minerals, and fiber that come along with the macros and help our bodies perform at their best.

For the most part, getting your macros from whole plant foods and animal proteins will automatically optimize your micronutrient intake.

If, on the other hand, you're eating a lot of stuff like protein bars and gummy bears which are scientifically proven to make you swole , also consider eating a vegetable once in a while. The great thing about IIFYM or flexible dieting is that it really is flexible; you can customize it to work best for your individual body. Even though the macronutrient ratios presented by the calculator are a healthy and effective starting point for just about anyone, people vary in their tolerance of different macros: Some individuals do better with lots of carbs while others thrive on more fat.

You can start figuring out what combination your body prefers by tinkering with your macro ratios while keeping your calorie level stable. You might find this is all it takes to start feeling more energized and seeing better results— without the need to starve yourself. Essential fatty acids and human brain. Acta Neurol Taiwan, 18 4 , Rigid and flexible control of eating behavior in a college population.

31 reviews for Lean Bulking Calculator

I will update every 3-5 days give or take for that period. My bottle arrives tomorrow, expect the next update early to mid next week.

Rated 3 out of 5

asdsee2–07.12.2017 11:42

that is classic

Rated 5 out of 5

Appleoff–10.12.2017 06:53

Both flavors of the whey are OUTSTANDING.

Rated 4 out of 5

skazi7192–14.12.2017 05:47

30 minutes high intensity running

Rated 5 out of 5

Aracage–22.12.2017 18:41

boots is gonna be busy

Rated 3 out of 5

rostof–01.01.2018 00:28

Very pleased so far, kinda mad at myself for my one day splurge, probably cost me a lb or 2 IMO at this point.

Rated 3 out of 5

gumisay–04.01.2018 04:33

CG lat pulldowns:

Rated 4 out of 5

ricardoo–07.01.2018 20:48

PCT Tamoxifen citrate 20mg/ml 60ml (To be used in the SAME Cycle as the Mass FX/Hyperdrol X2 Stack)

Rated 5 out of 5

nkts–15.01.2018 15:03

Jason[CSVLB]did bonescity get banned for giving such stupid advice or what?[CSVLB]Well, can you answer my question?

Rated 5 out of 5

kuldante1992–18.01.2018 14:24

BodySpace measurements updated.

Rated 5 out of 5

aferist3–22.01.2018 20:19

Workin[CSVLB]Warbird, How is Poseidon? I really need to find a place to get my hands on some, it looks amazing![CSVLB]Great review man! Thanks a lot and glad you liked it![CSVLB]Great log again warbird. I am stoked that you get such great results from leviathan. 8.4lbs in a month is sick!

120x4 Just tried to stay a bit more parallel to the floor with my upper body

Rated 4 out of 5

cachorrusca–27.01.2018 05:43

has been lightly oiled and cook the pancakes on both sides then when done plate and make the icing.

Rated 5 out of 5

scaat–02.02.2018 14:11

Sedum Crenulata (root)

Rated 5 out of 5

andriyxxx–06.02.2018 18:50

Tri-Phase Progressive Training ( CHART (

Rated 3 out of 5

jetke–14.02.2018 03:05

Cable Crunch 70x15 85x12 115x12 115x20 115x20

Rated 4 out of 5

Gregori–20.02.2018 17:42

2 Tbsp Light Hellmans-80/9/2/0

Rated 3 out of 5

xxwisherxx–22.02.2018 20:22

That exercise gave Lane striated glutes even that sounds painfull!

Rated 3 out of 5

balbesnv185–05.03.2018 05:15

These were real good though ive thinking ive gotten my form to the point where i can start with heavier weight.

Rated 4 out of 5

evgen140692–15.03.2018 07:38

Good job. :)[CSVLB]Hey guys, can you use creatine all year round? How do you load it?

Rated 4 out of 5

xugah–19.03.2018 01:23

I was planning on putting up pics, but, I am old school and just broke up with my girl who has the digital camera needless to say, it may not be happening.[CSVLB]Btw, if anyone can tell me how to add color, bold and larger font it would be much appreciated. Not on the forums very much unless I'm doing a log, and my post needs some distinguishing so to speak.[CSVLB]Took my first Casien shake last night. Stuff is thick! Anyhow, I got it from ON, who I have had great success with in the past. I thought I might wake up feeling full, but it was the complete opposite.

Rated 5 out of 5

wizor–29.03.2018 08:45

3. Muscle tech sucks. Period.

Rated 3 out of 5

ahsoka–08.04.2018 03:01

I was able to keep my keto diet in check today even though as was at one of our Fish and Wildlife camps. It will be tough Thurs-Sunday as well.[CSVLB]Keto can be hard when you're running around and on the road, but it's not impossible. You can do it.[CSVLB]Wow bro, being on the road is tuff. I have to travel a lot with my job and if I didn't get to prepare my own food in my hotel room it would be even tougher. Last week I spent the entire week in BC at a hotel with no kitchen facility. I had a small fridge and prepared my food in the microwave at the office and took it back to my room in the evening.

Rated 5 out of 5

blackops12–13.04.2018 05:30

I now just have my shoulders relaxed. Not protracted nor retracted.[CSVLB]Another question, with the rise of free test, what other benefits are there for the body aside from quicker muscle mass creation? Maybe faster injury healing as well? What other non-bb effects are there from higher free test?

Rated 3 out of 5

roberto3–18.04.2018 04:09

2 more sets bw

Rated 5 out of 5

luciano18–24.04.2018 16:02

5 miles HIIT on exercise bike

Rated 4 out of 5

kolddun–01.05.2018 13:58

Very nice! It only gets better too. For me it kicked in around day 12-13. Make sure u keep us updated :D[CSVLB]Nothing can really shrink your willy . I don't even think I've ever read that MassFX shrank somebody's nuts either. It's made mine bigger before and definitely raises libido for almost everybody I've read about.

Rated 3 out of 5

dronks–09.05.2018 07:06

Your Answer to Burning Fat

Rated 5 out of 5

wetrik–09.05.2018 10:50

Keep up the good work. I really enjoyed your story on the AI positive story thread